ANNOUNCEMENTS

What is the 'Core?'

The core is the source of true strength & power. Many core muscles were also designed to protect the body and create stability. For our purposes we are referring to your body from your hips to your shoulders.

While we like mirror muscles too – we train for performance. Fitness that was meant to be used. All the other benefits follow. Our training gives you the strength, stamina and mobility to play & work hard. Designed as cross-training for climbers - we also attract lots of skiers, runners, bikers, snowboarders, military and folks who just want to be in better shape.

Our training is both performance and injury-prevention minded. We’ll train you to be strong now – and for a long time to come.

Conditioning Class (Wednesdays @ 7pm): The starting point. Students in the conditioning class span from those just wanting to get back into shape to mt. guides and military. The class is challenging. But we'll take the time to make sure that each person's workout is adapted to where they are at.

Advanced Class (Wednesdays @ 6pm): Instructor permission is needed for the Advanced class. I’ll look for safely demonstrated kettlebell technique for the swing, clean & press and snatch. Men should be able to do 10 unassisted pullups. Women should be able to do 5. The primary difference between the Conditioning & Advanced classes is the intensity level (and the advanced group complains more!) Come to this class when you are really ready to work.

These classes are designed for motivated people. I lead once a week – and then it us up to you to decide if and how to incorporate the regimen into your normal training. I’m happy to talk you through ways to make sure you are getting the most out of it.

Wednesday, December 30, 2009

30-Dec-2009 Advanced Core

The goal of today's class will be to teach correct form for the kettle bell swing. This movement is a foundational movement for other KB work. Also, if you work it, you should have your diaphragm cramping in no time. So Goal 1) Form. Goal 2) internal muscle cramp.

10 minutes
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **

15 minutes
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x

5 minutes
Turkish Get Ups switch hands each rep. focus on form not reps

10X
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5




*http://www.youtube.com/watch?v=aIBgpeU0Css&feature=related
**http://www.youtube.com/watch?v=9rbtC_lM3YI
Posted by at
Labels: ,

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)
There was an error in this gadget